11 Natural Ways to Reduce Symptoms of Menopause

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2. Achieve and Maintain a Healthy Weight

It’s common to gain weight during menopause.

This can be due to a combination of changing hormones, aging, lifestyle and genetics.

Gaining excess body fat, especially around the waist, increases your risk of developing diseases such as heart disease and diabetes.

In addition, your body weight may affect your menopause symptoms.

One study of 17,473 postmenopausal women found that those who lost at least 10 lbs (4.5 kg) of weight or 10% of their body weight over a year were more likely to eliminate hot flashes and night sweats (5).

Here’s more info about losing weight during menopause.

BOTTOM LINE:Achieving and maintaining a healthy weight may help alleviate menopause symptoms and help prevent disease.

A diet rich in fruits and vegetables can help prevent a number of menopause symptoms.

Fruits and veggies are low in calories and can help you feel full, so they’re great for weight lossand weight maintenance.

They may also help prevent a number of diseases, including heart disease (6).

This is important, since heart disease risk tends to increase after menopause. This could be due to factors such as age, weight gain or possibly reduced estrogen levels.

Finally, fruits and vegetables may also help prevent bone loss.

One observational study of 3,236 women aged 50–59 found that diets high in fruit and vegetables may lead to less bone breakdown (7).

BOTTOM LINE:A diet rich in fruit and vegetables may help keep bones healthy, and can help prevent weight gain and certain diseases.

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